This is the third workout for the 30 minute chest workout featured in the January 2010 issue.
Exercise 1a Incline Dumbbell Press
Sets: 3 Reps: As many as possible Rest: 0 Seconds
Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest [1]. Press the dumbbells straight overhead [2]. Lower the weights back to the starting position. That's one rep.
Exercise 1b Dumbbell Bench Press
Sets: 3 Reps: 6-8 Rest: 0 Seconds
Grab a dumbbell in each hand and lie back against a flat bench, holding the weights to the sides of your chest [1]. Press the dumbbells straight overhead [2] and then lower them back to the starting position. That's one rep.
Exercise 1c Decline Dumbbell Bench Press
Sets: 3 Reps: 4-8 Rest: 90 Seconds
Set an adjustable bench to a 30- to 45-degree decline, grab a dumbbell in each hand, hook your feet under the bench's supports and lie back. Hold the weights at the sides of your chest [1]. Press the dumbbells straight up [2]. Lower the weights back to the starting position. That's one rep.
Exercise 2 Seated Cable Row
Sets: 3 Reps: 8-10 Rest: 60 Seconds
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable [1]. Now row the bar to the lower part of your chest [2], then reverse the motion to return to the starting position. That's one rep.
Exercise 3 Dumbbell Split Squat
Sets: 3 Reps: 8-10 Rest: 60 Seconds
Hold a dumbbell in each hand and stand with one leg a few feet in front of the other [1]. Now bend both knees and lower your body until your front thigh is parallel to the floor (it should look like the second position of a lunge [2]. Straighten your legs to return to the starting position. That's one rep. Complete all your reps one leg, and then switch legs and repeat.
Exercise 4 Dumbbell Shoulder Press
Sets: 1 Reps: 8-10 Rest: 60 Seconds
Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2], and then lower them to the starting position. That's one rep.
Exercise 5 Incline Dumbbell Curl
Sets: 1 Reps: 8-10 Rest: 60 Seconds
Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, allowing your arms to hang at your sides [1]. Without moving your upper arms, curl both dumbbells as high as you can [2]. Lower the weights back to the starting position. That's one rep.
Exercise 6 Lying Triceps Extension
Sets: 1 Reps: 8-10 Rest: 60 Seconds
Hold an E-Z-curl bar with an overhand, shoulder-width grip and lie back on a bench. Press the weight overhead so that it's directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the bar until it's just above your forehead [2]. Reverse the motion to return to the starting position. That's one rep.
Exercise 7 Standing Calf Raise
Sets: 1 Reps: 8-10 Rest: 60 Seconds
Use a standing calf raise machine as shown here, or hold a dumbbell in one hand and stand on an elevated surface (such as a box or aerobics step). Lower your heels toward the fl oor, knees slightly bent, until you feel your calves stretched to the limit [1]. Hold the bottom position for a few seconds and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible [2]. That's one rep.
